Shorter, cooler and darker - that's the trend these days. Not in fashion, but in the daily routine. In bus and train is sneezed and coughed and the handkerchiefs are pulled out everywhere. Good, who is now armed against the virus. If you want to upgrade your immune system, nutritionist Hanna-Kathrin Kraaibeek will give you tips on which types of vegetables you can now fortify.
Which autumn vegetables should one eat to get his immune system going again?
Kraaibeek: Autumn time is cabbage time. No matter which variety comes on the table: cauliflower, broccoli, kale, Brussels sprouts, red cabbage ... Kohl is ideal for preventing a cold, but also when the nose is already running. It provides the body with vitamins and minerals that strengthen the immune system and protect the body against infections.
Almost all types of cabbage are rich in the cold blocker vitamin C. For example, cooked Brussels sprouts contain more vitamin C than the same amount of oranges. And fresh cooked broccoli almost twice as much as lemons. In addition, vitamin E is often found in cabbage. Both are important antioxidants that bind free radicals. They protect the cells and maintain the body's defenses.
Kohl seems to be a miracle weapon. What else is in him?
Kraaibeek: Cabbage feeding not only makes you fit for colds, but strengthens from head to toe. In addition to vitamins and minerals, it contains plenty of fiber and is ideal for eating well - without a guilty conscience. Because it consists to a large extent of water.
Kohl is a supplier of calcium, potassium and iron. While calcium provides for solid bones, strong nerves and muscles, potassium regulates blood pressure. The trace element iron is needed for the formation of the blood pigment hemoglobin. The important for the cell structure folic acid is found, for example, in savoy cabbage, Chinese or kale.
Pumpkin is also in season now. What about these orange heads?
Kraaibeek: Pumpkins are ideal for soups, stews or gratins. If you are feeling cold, you should spoon pumpkin soup, because pumpkin warms you from the inside. The pulp is full of minerals and vitamins.
The kernels in particular have something to offer: they are not only a tasty snack in between, but also supply the body with the trace elements selenium, copper and zinc. The latter supports the immune system and repels viruses. Pumpkin seeds and pumpkin seed oil are also recommended for bladder and prostate problems.
Are there any other vegetables that you recommend in autumn?
Kraaibeek: Mushrooms are very healthy and shoot everywhere from the ground. Native mushrooms, such as chanterelles, chestnuts, butter mushrooms or porcini mushrooms, consist of 90 percent water and are extremely low in calories, but rich in minerals and trace elements.
Mushrooms are also supplied with B vitamins essential for nerves and muscles, and vitamin D, which is good for bone formation. The fiber regulates the digestion. Also, protein for muscle growth is not lacking the "protected" meadow and forest dwellers.
But only connoisseurs should be in the woods to collect. Who has no idea which mushrooms are edible, prefer to enjoy the fresh forest air during a walk.